Live Well Be Well

Watch the FULL podcast here: https://youtu.be/yZDzsfNjG_MCould your brain host healthy bacteria? This clip explores how parts once taught as sterile, such as breast milk, the bladder, and the brain, contain beneficial microbes, and what they might be doing. We touch on gut and brain communication through the vagus nerve, the idea of dysbiosis versus infection, and why modern findings ask for humility in medicine. Here, I'm discussing practical takeaways like paying attention to how your body feels and using biohacking to monitor health when tests fall short.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***The Great British Veg OutHow to support your gut, energy, and hormones by eating more — not less.

A quick note before we beginThis year, I'm doing something I've wanted to do for a long time.I want to start this year by sharing something a little different.After four years of Live Well Be Well, I'm introducing regular solo episodes. It's taken me a long time to get here. Not because I didn't have things to say, but because it's taken a lot of belief in myself to sit here and share my own thoughts, reflections, and opinions, alongside the voices of the people I speak to on the show.These episodes aren't about giving answers or telling you what to do. They're about making sense of the patterns that keep showing up — in science, in health, and in ourselves.And I feel incredibly privileged to say that. I speak to some of the most respected, iconic people in this field a few times a week, and over the years, I've accumulated such a breadth of knowledge through those conversations. That breadth really matters when it comes to health, because nothing exists in isolation.These solo episodes are a way for me to distill all of that. To share what's staying with me, what's shaping the way I think, and what's been on my mind each month.I also want this to feel like a conversation. Use the comments. Ask me questions. Tell me what you want to hear more about. These episodes, and this space, are where I want to respond.Love, Sarah Ann

Watch the FULL podcast here: https://youtu.be/QeNdkCVYquUCan nutrition and supplements meaningfully lower dementia risk or mainly boost day-to-day focus? They matter within a broader Three S model that links stimulus, supply, and support for brain adaptation. This clip explores why cognitive challenge is the primary stimulus, how supply depends on blood flow, oxygen, and fuel, and how support includes sleep and less chronic stress. We discuss omega-3s, B vitamins, choline, vitamin D, magnesium, zinc, iron, and hydration, the heart-brain connection, and vascular dementia overlap, plus associations showing compounded risk from low D, poor omega-3 and B status, anemia, and homocysteine. ***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***The Great British Veg OutHow to support your gut, energy, and hormones by eating more — not less.

Are GLP-1 weight loss drugs a smart first step for obesity? They're helping many people lose significant weight, yet concerns remain about side effects, muscle loss, cost, and regaining weight after stopping. This clip explores the promise and limits of GLP-1s, the call for long term data, and the need to pair medication with nutrition education, counseling, and strength training. It also considers real world access and whether short term success can translate into lasting health. ***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***The Great British Veg OutHow to support your gut, energy, and hormones by eating more — not less.

In this episode of Live Well Be Well, I'm joined by Dr. William Li, physician scientist, bestselling author, and president of the Angiogenesis Foundation. William is one of the world's leading voices on food as medicine, and together we explore how nutrition, immunity, and brain health are deeply connected, often in ways we underestimate.In this conversation, Dr. William Li shares how the body's defence systems are constantly communicating with the brain, influencing inflammation, cognition, mood, and ageing. Drawing on decades of research, he explains how everyday foods can strengthen immunity, protect blood vessels, and support brain function, not through restriction or perfection, but through consistent, nourishing choices.We discuss why immune health matters far beyond avoiding illness, how inflammation silently impacts mood and cognition, and why nourishing the body is one of the most accessible tools we have for long term resilience. This episode is an invitation to move away from fear based nutrition and toward a calmer, evidence led understanding of how the body heals, adapts, and thrives when supported consistently over time.Here's What We Dive Into:- How the immune system influences brain health, mood, and cognitive ageing.- Why chronic inflammation quietly undermines wellbeing long before symptoms appear.- What angiogenesis is and why healthy blood vessels matter for brain function.- How specific foods support the body's natural defence and repair systems.- Why food as medicine is about consistency, not restriction or perfection.- What the science really says about nutrition and disease prevention.- How everyday dietary choices shape long term resilience and longevity.- Why empowering people with knowledge creates healthier relationships with food.Love, Sarah Ann

Watch the FULL podcast here: https://youtu.be/ZXLWY5HcPXEIn this conversation, I sit down with Andy Galpin to talk about sleep, and why so many of us are still struggling with it despite doing “all the right things”.We unpack why sleep is getting worse globally, even as awareness and spending on sleep continue to rise. Andy explains why focusing on sleep duration alone misses the bigger picture, and why exhaustion is not the same as being physiologically ready for sleep. We also explore why waking up around 2–3am is so common, and how stress, heart rate, and nervous system regulation before bed play a bigger role than most people realise.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoThis clip explores how to identify zone two intensity without relying on a wearable. I discuss the link between breathing rate, conversation ability and the underlying metabolic changes that define this training zone. We take a closer look at why many people unintentionally drift into higher intensities, suppress fat oxidation and struggle to lose weight despite working hard. The conversation also touches on fat max, mitochondrial function and the practical implications for long-term weight management.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/IIenBH9xAEkThis segment explores how stress affects the body and why recovery matters just as much as the stress itself. The discussion makes clear that stress is normal, but what truly impacts health is how quickly we return to homeostasis once the moment has passed.Here, we examine the difference between ongoing strain and healthy regulation, the role of sleep in stress resilience, and why two people with the same workload can experience completely different levels of overwhelm. The conversation also looks at locus of control, daily demands, and why recovery is more about how you respond than what's in your “stress bucket.”***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/qHFymGgsYyEWant to reduce everyday toxins at home without overhauling your life? This conversation shares practical swaps for cleaners, pest control, and plastics that lower exposure while keeping things simple. This clip explores why antibacterial cleaners and strong fragrances aren't necessary, how a single non-toxic concentrate can replace multiple products, and using peppermint to deter bugs. We also touch on microplastics, an 80/20 approach to detoxing your routine, and how your liver eliminates toxins through bile, stool, sweat, and hydration.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/ZXLWY5HcPXEFinding it hard to stay healthy in your 40s while raising kids? This clip explores choosing one non-negotiable habit to protect your time, the midlife mental load, and why what worked in your 20s may not now. This segment examines childbirth's lasting impacts on sleep, mood, and body composition, plus staged sleep strategies for conception, pregnancy, the third trimester, and the nine months after birth. Here, I'm discussing nutrition too: protein targets, post-pregnancy taste shifts, and taking a flexible, low-stress approach when foods trigger nausea or aversion.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoWhy is zone two training so important for mitochondrial health? It's linked with improvements in fat oxidation and lactate clearance, which are used as surrogates of mitochondrial function in sports science.This clip explores how different exercise intensities drive distinct metabolic responses, why athletes are useful models for understanding cellular energy, and how laboratory testing with metabolic carts and lactate measurements led to practical training zones from easy efforts to sprints. I'm exploring with my guest how zone two work consistently improved fat oxidation and lactate clearance in testing, while higher intensities remain essential for performance and VO2, since competitions are decided at the top end. Here, I'm discussing the balance between building a metabolically efficient engine at the mitochondrial level with zone two, and training the “turbo” at zones four and five plus sprint work for race demands, all in clear, everyday language you can apply.As a nutritionist and health communicator, my aim is to translate these lab insights into practical training decisions that respect both mitochondrial function and cardiorespiratory adaptations.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJIAre seed oils the real issue, or are we missing the bigger picture? We examine the weak evidence for harm, the role of rancidity and context, and why blanket bans miss the mark. This clip explores public health messaging, the push for simple slogans, and claims about beef tallow versus seed oils. We also touch on how activism, diet context, and overconsumption shape risk, and why nuance matters.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoAre you getting the balance between Zone 2 and HIIT right? I'm exploring how an 80/20 split by sessions, with most training at lower intensity and select high-intensity work, supports results without burning you out.This clip explores why all-HIIT programs often feel unsustainable and can lead to fatigue or injuries, what 80/20 really means when you count sessions rather than minutes, and why only about 5 to 10 percent of total minutes across a season tend to be truly high intensity in athletic programs. We discuss how Zone 2 should be harder than easy cruising to drive mitochondrial adaptations, practical ways for busy people to blend mostly Zone 2 with a small dose of intensity toward the end of some sessions, and why complete off days can be more restorative than so-called active recovery. I also share my experience of feeling awful doing fasted HIIT, and we touch on how women may find certain efforts tougher due to muscle fibre differences related to ATP production. As a nutritionist and health communicator, I connect the training plan with recovery needs, including the role of rest for immune health.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/IIenBH9xAEkAre wearables helping you understand your health or making you feel more stressed? This clip explores how our relationship with daily health scores can shape how we feel and why long term trends matter more than single-day data.This discussion focuses on the mindset behind using wearables, why subjective sleep quality often predicts wellbeing better than objective scores, and how even small changes in reported data can alter mood. Sarah reflects on her own experience of becoming overly focused on sleep scores and explores how relying too heavily on metrics can distance us from our internal signals.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/HQepDqbCIyIHow can changes in fascia and daily movement influence the face and overall wellbeing? This clip explores a four-year journey shown through photos, highlighting shifts in facial alignment, skin tone and emotional expression as he adjusted lifestyle habits. This discussion focuses on reducing everyday chemical exposure, addressing past injuries, and using rotational fascia movements to ease tension and restore flow. He also explains how posture, breathing and restricted fascia can affect the eyes, jaw, and complexion.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoThis clip explores why VO2 max, despite being a long-standing marker of fitness, does not capture the full picture of our metabolic and longevity potential. We take a closer look at how oxygen is actually used at the cellular level and why mitochondrial function is emerging as the next frontier in understanding performance and healthy ageing.The discussion moves into how mitochondrial health can be assessed in a practical, non-invasive way, including the use of gas exchange measures and lactate as proxies for cellular efficiency.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/KO_kNTtWahUDo you want to feel more alive without having to earn it by ticking everything off first? I'm exploring how the natural drive to improve is healthy, but using it to reach a standard so you can finally relax keeps you gripping for certainty you can't get.This clip explores the relief of seeing that the future can't be made certain, why “getting everything done” is impossible, and how simple permission slips can loosen that grip. I'm exploring with my guest practical ways to regain perspective during the day: step away, move your body, change your physical context, and then ask, as Jung put it, “What is the next most necessary thing?” We also look at mindfulness as presence of mind in everyday life — repeatedly calling yourself back, noticing when you've drifted into control-seeking, and returning without self-criticism. As a nutritionist and health communicator, I connect these ideas to sustainable wellbeing habits that fit busy days: short breathers, physical movement, and realistic self-permission that supports focus and energy.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJIIs hydrogen water worth the hype? I look at what it is, how it differs from alkaline water, the simple chemistry behind it, and what early human research does and does not show. This clip examines how hydrogen water is not the same as alkaline water, why changing pH via drinking water is unlikely to matter, and the proposed mechanism where added hydrogen could help neutralize excess oxidative stress by forming water. I'm exploring with my guest the limited but emerging human evidence suggesting possible antioxidant or anti-inflammatory effects, alongside many open questions on performance outcomes, dosing, timing after activation, acute versus chronic use, who might benefit most, and how it compares with vitamin C or antioxidant-rich foods. We also note a clear conflict of interest, since my guest's lab is running an ongoing study funded by a hydrogen water company, and he does not recommend routine use until better data are available. As a nutritionist and health communicator, I aim to keep this balanced, practical, and evidence-led.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

We often think fitness is about pushing harder. More miles. More sweat. More effort.But what if the real secret to lifelong performance and metabolic health lies not in intensity, but in understanding the quiet signals your body sends every day?This week on Live Well Be Well, I'm joined by world renowned physiologist Dr. Iñigo San Millán, director of performance for UAE Team Emirates and one of the leading experts in mitochondrial health, endurance physiology, and chronic metabolic disease. Iñigo has spent decades studying elite athletes and everyday patients, and his work reveals a striking truth. The systems that help world champions thrive are the same systems that protect us from illness, fatigue, and burnout.We explore the science behind training zones, lactate, and metabolic flexibility, but also the human side of energy, longevity, and self trust. Because understanding your physiology is not only about performance. It is about reclaiming your capacity to feel strong, stable, and well in your own life.Here's What We Dive Into:- How mitochondria underpin long-term health and signal metabolic resilience.- Why Zone 2 training improves energy stability and protects against chronic disease.- What lactate truly reveals about your physiology beyond exercise performance.- How elite athletes teach us about metabolic dysfunction and adaptation.- Why nutrition shapes mitochondrial function and insulin sensitivity.- What drives burnout and fatigue at the cellular level and how to reverse it.- How to train smarter by listening to heart rate, breath, and internal cues.- Why most people are unintentionally overtraining or undertraining and how to find balance.Love,Sarah Ann

Watch the FULL podcast here: https://youtu.be/HQepDqbCIyICould releasing tight fascia really shift mood and reduce anxiety? I'm exploring research and real‑world practice linking fascia tension with depression and stress, including a randomized controlled trial with a small sample (around 67 participants) that found people with depression had stiffer fascia in the neck and upper back, and that one session of self myofascial release reduced negative memory bias and improved mood.This clip explores how daily movement and gentle rotations may help ease tension, the idea that restricting the ribcage (including tight bras) can drive a stress response, and why working on the body can influence how we feel and think. I'm taking a closer look at a three‑part approach my guest suggests: addressing the body, emotions, and thoughts together rather than focusing on only one. You'll also hear a simple seated rotation drill for the shoulder and upper back that can be done in a meeting to help unwind tension. As a nutritionist and health communicator, I'm interested in how evidence and practical tools meet, especially when it comes to mood, anxiety and day‑to‑day wellbeing.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/2WeffWLvdboCan love be both spiritual and logical? In this clip, we look at love as two souls belonging together while also examining how finding a partner can be approached with mathematics and market dynamics.This clip explores a definition of love as a spiritual connection that seeks expression in the physical world, contrasts love and fear, and considers why falling in love feels easy while “finding the one” is a complex equation with thousands of parameters and weightings. I'm exploring with my guest how a “best friend” style perspective could help people notice their recurring patterns and talk openly about the areas that need work, rather than getting carried away by early positives. This segment examines the dating market through a supply and demand lens, including the 80-20 pattern where many women focus on a small pool of men, how that skews behavior and expectations, and why so many good matches are missed.As a nutritionist and health communicator, I'm interested in how these emotional frameworks shape day-to-day wellbeing and decision-making around relationships.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

We're told protein is the key to building muscle.But what if it's also the key to a sharper mind, balanced hormones, and a longer, more vibrant life?This week's episode brings together four of the world's most respected voices in nutrition and longevity to break down the science of protein, metabolism, and healthy aging. Because it's not about chasing more grams or quick fixes. It's about understanding how to nourish your body with intention, quality, and care.In this masterclass conversation, I'm joined by:Dr. Rupy Aujla – NHS GP, author, and founder of The Doctor's Kitchen, sharing how protein supports longevity, energy, and blood sugar balance.Dr. Stacy Sims – exercise physiologist and researcher challenging the myths holding women back in nutrition and training.Simon Hill – nutritionist and host of The Proof, explaining how protein quality, source, and timing influence muscle synthesis and long-term health.Dr. Gabrielle Lyon – functional medicine physician and author of Forever Strong, describing why muscle is the organ of longevity and why protein is its foundation.We explore:How to use a simple four-step formula to calculate your optimal protein intake for energy, recovery, and healthy aging.Why women's protein needs change across their cycle, perimenopause, and menopause, and how to adapt with confidence.How protein timing affects muscle repair, mental clarity, and appetite regulation.What makes animal and plant protein different, and how to combine them for complete nourishment.How building lean muscle mass supports metabolism, bone density, and cognitive health.Why fasting, under-eating, and low-protein diets can accelerate aging and hormone imbalance.What the latest science reveals about protein's role in longevity and brain health.How to design balanced meals that keep you strong, focused, and satisfied every day.This isn't just a nutrition class. It's a reframe of how we view food as fuel for strength, mood, and vitality. Whether you're starting your health journey or fine-tuning longevity habits, these insights will change the way you think about every meal.Love,Sarah Ann

Watch the FULL podcast here: https://youtu.be/ZoyEJ0WD99gDo you feel less connected after time on your phone? I'm exploring why chasing dopamine from short-form content can crowd out the oxytocin we get from face-to-face moments. This clip explores a real-life dinner table moment where parents scroll while a teenager and grandmother wait for conversation, and how that habit can erode connection and leave us feeling flat later. I'm exploring with my guest how oxytocin brings deep fulfillment from human contact, while dopamine drives the urge for “more” with quick hits from feeds and alcohol. We map the brain's dopamine pathway, highlighting the ventral tegmental area as the dopamine factory and the nucleus accumbens as the reward center, then contrast effort-based rewards like cleaning the house with effortless scrolling. You'll hear why effort allows the dopamine system to replenish, while passive hits flood the reward center without refilling the system, which can contribute to irritability, procrastination, and low motivation. As a nutritionist and health communicator, I connect these neuroscience basics with practical choices, like keeping phones out of reach during meals to support oxytocin-rich connection.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/KO_kNTtWahUDo you feel torn between sticking to a plan and staying spontaneous? Recognising that you're always choosing in the present can make it easier to keep a commitment when it matters and to pivot when it's wiser.This clip explores planning versus spontaneity, why busyness can make us more unconscious, how self-compassion can support genuine time off, and why efficiency gains, including AI tools and better systems, often lead us to fill freed-up hours with more work.Here, I'm discussing the mindset of treating every moment as a choice, so the freedom we fear losing to strict schedules is already there, and the uncertainty of spontaneity is simply the basic state we live in. We look at the expansion trap in creative work and content, the impossibility of being on every platform, and the importance of deciding where to stop rather than waiting to be told you've done enough, much like choosing to finish a book.As a nutritionist and health communicator, I connect these habits to sustainable wellbeing: less frantic doing, more intentional decisions, and kinder boundaries with your time.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

You think your posture is just muscles and bones. But what if the “scaffolding” that holds you together is also storing your emotions, shaping your face, and quietly dictating how you move through the world?This week on Live Well Be Well, Jason Van Blerk - biomedical physiologist, kinesiologist, and co-founder of Human Garage - joins me to explore fascia: the body's intelligent, water-rich network that connects everything. We unpack how rotation, breath, and vibration can unwind tension, release emotion, and restore flow - often in minutes.Jason shares his journey from injured athlete to fascia educator, the simple daily maneuvers he teaches, and the surprising science that links stiffness, mood, and the nervous system. We also talk barefoot living, grounding, and why “be the change” is more than a quote - it's biology.Here's what we dive into:How fascia functions as an intelligent, water-based organ that sends and receives information.Why emotions like fear and desire shape movement, posture, and even facial structure.How counter-rotation and breath unwind restrictions more effectively than linear stretching.What a living fascia looks like under magnification, and why dead-tissue dissections miss the point.Why stiffness in the neck/upper back correlates with low mood, and what one session can shift.How daily micro-manoeuvres (15 minutes) restore flow, reduce stress, and change how you see the world.What vibration and sound do at a cellular level, and how your words “program” your body.How barefoot walking and grounding re-charge cellular voltage and improve whole-body mechanics.Why self-care comes first: the limits of quick fixes, and the power of simple, repeatable practices.How to start today with one shoulder release and a gentle rotation sequence you can do anywhere.Love,Sarah Ann

Watch the full episode: https://youtu.be/XXwgXDeOYJICan you actually improve your heart rate variability? Understanding HRV helps reveal how balanced your nervous system really is.This clip explores the most effective ways to increase HRV, from improving sleep quality and consistent exercise to understanding where cold plunges and saunas truly fit in. Sarah discusses how core health habits like rest, movement, and nutrition have the strongest impact on HRV, while short-term stressors such as cold exposure or heat can cause temporary changes but not lasting improvements.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Are rising ADHD diagnoses caused by genetics or by our modern environment? This clip explores how dopamine, attention, and lifestyle interact in today's overstimulated world.This discussion focuses on whether ADHD stems from inherited traits or if modern habits, like constant phone use, social media, and quick dopamine hit , are influencing attention and focus. Sarah shares her own recent ADHD diagnosis and reflects on how evolutionary factors may have once made these traits beneficial for survival. The conversation also delves into dopamine regulation, the challenges of deep work in a distraction-filled environment, and the importance of self-awareness in managing focus and energy levels.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Most of us are busier, more “optimized,” and more connected than ever - yet somehow feel less alive. Why? And what would it look like to reclaim a deeper, wilder sense of humanness in a world obsessed with control?This week, Oliver Burkeman, bestselling author of Four Thousand Weeks and Meditations for Mere Mortals, returns to explore the paradox at the heart of modern life: the more we chase mastery, certainty, and perfect systems, the more we squeeze out the very aliveness we're craving. From the illusion of control to the quiet courage of letting go, we dig into how to live fully now, not “one day when everything's sorted.”Together we explore:Aliveness vs. optimization: why feeling in control can be the enemy of feeling alive — and how to make room for vitality again.“Letting go” without giving up: Elizabeth Gilbert's reframe you're not losing control; you never had it, only anxiety.Productive discomfort tolerance: sitting with the first five messy minutes, parenting, deep work, reading, and why difficulty isn't a personal failing.Resilience as release: from kintsugi to self-trust, why strength often arrives after the break, and why gripping harder rarely works.Plans that don't kill the work: using structure as a North Star, not a taskmaster, so projects keep their spark.Spontaneity on schedule? The weird trap of “time-boxing serendipity,” and the liberating truth that every moment is a choice.Comparison culture: inside vs. outside, and why someone else's serene grid may mask chaos you can't see.AI, therapy, and the human need to be held in mind: where tools help, and where only a person will do.This is a conversation about refusing to postpone life until after the emails, the crises, or the algorithm say you're done, and choosing to show up, human and imperfect, right now.Love,Sarah Ann

Watch the FULL podcast here: https://youtu.be/bj0-zUDFkxcWorried that your HRV looks “low” on your wearable? I ask what a low HRV actually means, why different devices produce different numbers, and when a change is worth paying attention to.This clip explores how to interpret heart rate variability without getting lost in the daily noise. We discuss why HRV is a legitimate health metric with decades of research behind it, yet the absolute score is not comparable across devices or people because different technologies use different calculations. I'm taking a closer look at establishing a personal baseline over 21–30 days, why a four-day rolling view can reduce anxiety, and why consistent shifts over seven or more days matter more than one-off dips. We cover the role of genetics (around 20 percent of HRV), how lifestyle often explains age-related changes, and sex differences including a dip in the 40–50 window likely linked to menopause that later rebounds in the dataset referenced. You'll also hear why stability can reflect resilience, why big swings can be a red flag even when the number is “high,” and how resting heart rate and overnight respiratory rate fit into the bigger picture. I share my own readings (HRV around 10–13 on one device, resting heart rate at 45) and experiences using No Watch, Oura, and Eight Sleep, plus a mention of devices commonly used for HRV. As a nutritionist and health communicator, I focus on practical takeaways: use one device consistently, track trends, and avoid cross-device comparisons.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Watch the FULL podcast here: https://youtu.be/Lw6iZbZBiw8Thinking about TRT for low testosterone? This clip takes a closer look at who genuinely benefits from testosterone replacement therapy, what current evidence suggests about safety, and why fertility planning is crucial.I'm exploring with my guest how to distinguish primary from secondary hypogonadism, why symptoms plus true biochemical low testosterone are needed for a diagnosis, and the point that if total testosterone is above 12, TRT isn't indicated. This discussion focuses on updated data around prostate and cardiovascular risk, key contraindications such as active prostate cancer, polycythemia, and heart failure, and the reality that exogenous testosterone suppresses FSH and sperm production, acting like a male contraceptive and not always fully reversible. We also cover off-label options like clomiphene and hCG to support endogenous testosterone when fertility is a priority, the importance of screening for metabolic issues like dyslipidemia and prediabetes, lifestyle considerations, and the social pressures that drive recreational use. There's a brief reflection on age-related declines, the idea that testosterone may drop after men have children, and how broader environmental factors might fit into the picture.As a nutritionist and health communicator, I aim to connect the science with practical, balanced advice so you can discuss options confidently with your clinician.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

You've been told your phone is just a tool. But what if it's quietly rewiring your motivation, eroding your focus, and crowding out the single chemical your brain craves most - connection?This week on Live Well Be Well, neuroscientist and author TJ Power joins me to explore the science of dopamine, focus, and digital balance. TJ, who developed the DOSE model - dopamine, oxytocin, serotonin, endorphins - reveals how our screen habits are reshaping the brain's chemistry and stealing the satisfaction we once got from real connection.Drawing on his research in neuroscience and mental wellbeing, TJ explains how constant notifications, multitasking, and morning scrolling deplete dopamine, dull our motivation, and even affect emotional regulation. We discuss how to retrain your attention, protect your mornings, and strengthen the part of your brain responsible for self-control and flow.Here's what we dive into:The real data on phone addiction: how an average of 5.5 hours a day and 175 pickups rewires your dopamine system, and why under 3 hours supports better focus and happiness.Dopamine vs. Oxytocin - the neuroscience behind loneliness in the digital age, and how conversation and physical presence can restore deep fulfilment.Serotonin and sleep - how screen time late at night blocks natural serotonin cycles, sunlight absorption, and mood regulation.What is “brain rot”? TJ explains the neuroscience of effortless dopamine, gray matter changes, and why too much stimulation can damage attention networks.ADHD, attention, and environment - how our hunter-gatherer brains are struggling in a high-dopamine world, and what to do about it.AMCC (anterior mid-cingulate cortex) - your brain's “willpower muscle.” Learn how small acts of resistance build real discipline and creativity.Morning habits for dopamine balance - why checking your phone first thing drains focus, and how “computer before phone” rewires productivity.Practical digital boundaries - from the app TJ uses to track pickups (aiming for 50 a day) to phone-free meals that boost oxytocin and presence.Love,Sarah Ann

Watch the FULL podcast here: https://youtu.be/C--vYFyHAEwWhat if your PMS symptoms aren't just about hormones? In this episode, we dive into the cultural, biological, and emotional influences that shape your period experience - from why girls often grow up ashamed of their first cycle to how partners can play a powerful role in reducing PMS stress. You'll learn what a “normal” period really looks like, the green flags that indicate a healthy cycle, and the red flags that may signal something more serious. We also cover practical solutions for painful periods, from heat therapy and yoga to gentle movement that actually helps reduce inflammation. Whether you're struggling with cramps, irregular cycles, or simply want to feel empowered in understanding your body, this conversation offers knowledge every woman should have.Hazel WallaceListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch the full episode on YouTube⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJINot sure where to start with your health? The most effective first step, as I discuss here, is to identify the single habit acting as your biggest performance anchor and remove that brake before adding more tips and hacks. This clip explores the “brake vs accelerator” approach to health, why a singular focus outperforms scattered efforts, and how to choose the one area that's genuinely holding you back.As a nutritionist and health communicator, I'm exploring with my guest how to pinpoint your biggest thorn in the side - whether that's body composition, mental health, sleep, eating practices, or even micronutrient habits - and make that your priority. We discuss coaching insights from elite athletes and everyday people, the value of setting six-week, six-month, yearly and decade-long goals, and when it makes sense to overhaul lifestyle as one action-focused goal rather than chasing outcomes. The conversation also touches on immediate vs delayed gratification and why removing anchors reduces wear and tear before you ever need the accelerator.Dr. Andy GalpinListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

This week's guest, Mo Gawdat, former Google [X] Chief Business Officer and author of Solve for Happy, returns with a world-first: EMMA, an AI designed to help humans find and nurture true love. Why? Because loneliness is now epidemic, love has been commercialised, and so many of us feel burnt out by dating. EMMA aims to change the economics of love by deeply getting to know you, matching on values and compatibility (not just looks), and then coaching the relationship that follows. It's about repairing the system and reminding AI what makes humanity worth protecting: our capacity to love.Together we explore:The real crisis in modern love: short relationships, high divorce, and “dating fatigue,” plus Mo's stark maths on why ~95% of romantic encounters now end in breakup.EMMA's purpose: an AI that explicitly refuses to be your “AI girlfriend/boyfriend,” and instead helps you fall in love with another human - while learning, at scale, how humans love.How EMMA works: a gentle onboarding (seven questions, one short video intro), minimal photos to avoid the “meat market,” and a best-friend style of matching and follow-up.Matching for depth, not dopamine: EMMA narrows 30,000 swipes to a handful of highly compatible options - turning each date into an enjoyable, insight-rich experiment.The Empathy Observer: coaching you to consider the other person's experience and strengthen the “you-with-you” relationship first - the foundation for any love that lasts.Why India's relationship outcomes look so different from the West, and how expectations shape love.Expert Modes (including GRACE): support for conscious breakups, co-parenting, and even money - one of the top reasons couples split.Mo's own lessons in vulnerability, presence, and what it means to truly “show up.”Love,Sarah Ann

Watch the FULL podcast here: https://youtu.be/AySFUeR1pw8Are NAD+ drips or NMN supplements a smart way to support longevity? I connect what NAD+ actually is with what current human studies show and why dosage, delivery and safety still have big question marks.This clip takes a closer look at what NAD+ (nicotinamide adenine dinucleotide) does in cellular energy, why interest has grown around aging, and how much of the hype is based on animal data rather than robust human trials. I'm exploring with my guest the difference between oral supplements and IV drips, including why IV bypasses digestion but still may not deliver NAD+ where it's needed inside cells, and the fact that effective dosing schedules are unknown. We discuss reported side effects from IV drips like flushing and rapid heart rate, the theoretical concern that excessive NAD+ could support cancer cell proliferation in certain contexts, and how high-dose single nutrients can disrupt balance when nutrients normally work in synergy. As a nutritionist and health communicator, I weigh the evidence against the costs and risks, and point to practical options with stronger support for mitochondrial health: exercise such as HIIT and zone 2 training, possibly cold exposure, investing in mental health, and dietary precursors from foods like green vegetables, fish, mushrooms and edamame.Dr Rupy Aujla in conversation with Sarah Ann Listen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

Watch the FULL video here: https://youtu.be/hsaGZXiEbNsMost women don't realize how much their hormones shape their metabolism and recovery or how wearables often get it wrong. In this clip, Dr. Stacy Sims breaks down what really happens to your insulin sensitivity and immune system throughout your cycle, why progesterone makes you temporarily more insulin resistant, and why that's completely normal.She also exposes how continuous glucose monitors and fitness trackers often mislead women built on male-based data, their algorithms can cause unnecessary stress and confusion.Dr. Stacy SimsListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

From growing up on food stamps to becoming one of the youngest full professors in the US, Dr. Andy Galpin's story is nothing short of extraordinary. A world-leading human performance scientist, Andy shares the values of hard work and ambition instilled by his parents and how those principles carried him from adversity to academic success.But this isn't just a story of resilience. Andy takes us deep into the science of human performance – from understanding what truly anchors your progress, to why consistent habits matter more than hacks, and how sleep remains the most powerful (and overlooked) tool we have for health and longevity.Together we explore:The importance of addressing ‘performance anchors' before chasing optimisationNervous system health, stress load, and what HRV really tells usCold plunges, saunas, and whether they actually improve resilienceHydrogen water: hype or help?Why sleep is the cornerstone of health, and the environmental factors that shape itPractical strategies to improve recovery, energy, and performanceThis conversation is both deeply human and highly practical - inspiring you to re-think how you approach your health, performance, and success.Love,Sarah Ann

Inflammation isn't always the enemy, it's your body's defense system. But when it gets out of control, it can silently drive arthritis, heart disease, gut issues, and even mental health struggles. In this episode, we break down what the Dietary Inflammatory Index (DII) actually shows, why plant protein and fiber lower inflammation, and how animal protein may raise it.Discover the foods with the strongest anti-inflammatory effects from herbs and spices like turmeric and oregano, to olive oil, nuts, seeds, oily fish, berries, and polyphenol-rich vegetables. Learn why balance is key, and how simple daily habits (movement, stress management, sleep) impact your inflammation levels just as much as diet.We also unpack why the Mediterranean diet remains one of the best-studied anti-inflammatory eating patterns worldwide.Rupy AujlaListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***If you enjoyed this episode you might also like:How to Increase Protein in Your Diet and Why It Matters for Longevity & Hormone Health | Dr Rupyhttps://youtu.be/AySFUeR1pw8***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

Are your supplements actually helping you, or just draining your wallet? In this episode, Dr. Stacy Sims breaks down the truth about three of the most popular supplements women buy: collagen, magnesium, and creatine.You'll learn which type of collagen (if any) really supports joint health, why most collagen powders don't count toward your daily protein, and the surprising reason women should be cautious with “vegan collagen.” Dr. Sims also explains which form of magnesium actually improves sleep and muscle relaxation — and why so many products don't deliver results. Finally, she reveals why creatine is one of the most powerful yet overlooked supplements for women, especially in perimenopause, supporting energy, mood, gut health, and performance.Dr. Stacy SimsListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***If you enjoyed this episode you might also like:Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercisehttps://www.youtube.com/watch?v=E1uksGzoick***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

Most conversations about fertility focus on women. But here's the truth: up to 50% of infertility cases are male and men's reproductive health is a powerful window into their overall wellbeing, longevity, and disease risk.This week's guest, Professor Suks Minhas, world-leading consultant urologist and expert in male fertility is here to change how we think about men's health. With decades of clinical and research expertise, he reveals why sperm counts are falling, what it really says about men's health today, and the practical steps every man can take to protect his future.Together we explore: – Why male infertility makes up half of cases and why it's rarely discussed – The surprising links between sperm health, testosterone, and metabolic disease – DNA fragmentation: the overlooked cause of “unexplained infertility” – How lifestyle, stress, alcohol, and obesity directly affect fertility– The role of endocrine disruptors and environmental toxins in declining sperm quality – Fertility preservation: should men also consider freezing their sperm? – Testosterone replacement therapy (TRT): who it helps, who it harms, and why it can act as a male contraceptive – Actionable, evidence-based ways to optimise male fertility and long-term healthThis isn't just a conversation about reproduction. It's a wake-up call for men's health, fertility, and longevity. Whether you're thinking about children, or simply want to future-proof your health, this episode gives you the clarity to take action.Love,Sarah Ann

Can your menstrual cycle really change how you train, recover, and build strength - or is that just fitness hype? In this clip, we dive deep into the latest research on exercise and the menstrual cycle. While some studies suggest a small dip in performance during your period and more strength potential around ovulation, the evidence is mixed and often misunderstood. The real takeaway? Every woman's body responds differently. This conversation explores how athletes and everyday women can use cycle awareness as a guide - not a strict rulebook - when it comes to training, recovery, and performance. Whether you're running marathons, lifting weights, or fitting workouts around work and family, this discussion will help you understand what's fact, what's myth, and how to tune into your own body.Hazel WallaceListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by Spatone – the No.1 iron-rich water supplement.This is a product I genuinely believe in — one I've used personally and recommended in the clinic for years. Spatone is a natural iron-rich water that's incredibly gentle on the stomach. No harsh tablets, no digestive upset — just one naturally sourced ingredient that works.If you're looking for iron support that actually feels good to take, this is the one I trust. You can pick up Spatone at Boots: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spatone Apple Daily Iron Shots + Vitamin C 28 Sachets - Boots⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠**This episode is also sponsored by London Nootropics, the best-in-class adaptogenic coffee I trust. Made with Hifas da Terra mushroom extracts, it supports focus, calm, and energy, and helps you stay sharp throughout the day. Enjoy 20% off with code LIVEWELLBEWELL at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠londonnootropics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***If you enjoyed this episode you might also like:What Men AND Women Must Know About Women's Hormones, Periods & Fertility | Dr Hazel Wallacehttps://youtu.be/C--vYFyHAEw***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

How much protein do you actually need per day? In this clip, we break down the science of protein requirements by body weight and show what that looks like in real food examples. From Greek yogurt and nuts to tempeh and chicken, here's a practical, evidence-based guide to daily protein intake.Rupy AujlaListen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠***This episode is sponsored by Spatone – the No.1 iron-rich water supplement.This is a product I genuinely believe in — one I've used personally and recommended in the clinic for years. Spatone is a natural iron-rich water that's incredibly gentle on the stomach. No harsh tablets, no digestive upset — just one naturally sourced ingredient that works.If you're looking for iron support that actually feels good to take, this is the one I trust. You can pick up Spatone at Boots: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spatone Apple Daily Iron Shots + Vitamin C 28 Sachets - Boots⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠**This episode is also sponsored by London Nootropics, the best-in-class adaptogenic coffee I trust. Made with Hifas da Terra mushroom extracts, it supports focus, calm, and energy, and helps you stay sharp throughout the day. Enjoy 20% off with code LIVEWELLBEWELL at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠londonnootropics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***If you enjoyed this episode you might also like:How Much Protein Do You Really Need for Longevity? | Evidence-Based Guide with Dr. Rupy Aujlahttps://www.youtube.com/watch?v=AySFUeR1pw8***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sarahmacklin.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***Let's be friends!

You've been taught to think of your period as just that - a period. A monthly inconvenience to be managed with tampons and painkillers.But what if your menstrual cycle is actually a vital sign? A powerful, daily indicator of your brain, gut, and metabolic health that you've been taught to ignore?This week's guest, Dr. Hazel Wallace - medical doctor, nutritionist, and author of Not Just a Period is here to dismantle the myths that keep women in the dark about their own bodies. Drawing from her own frustrating journey to a PCOS diagnosis, she reveals why so much of what we're told about our hormones is wrong, and how understanding your cycle is the key to unlocking better health, energy, and performance.Together we explore:- Why your cycle is so much more than just fertility- The hidden ways hormones impact your mood, sleep, cravings, and even your gut- Why dismissive advice like “lose weight” or “cut carbs” is failing millions of women- The truth about training and your cycle: when to push, when to rest, and how to listen to your body- Amenorrhea: the real reasons you might lose your period (it's not just stress)- How to advocate for yourself in a medical system that too often dismisses women's pain- Practical, evidence-based tools to support your hormones with nutrition and lifestyleThis isn't just a conversation about periods. It's a roadmap to hormonal literacy and self-advocacy. If you've ever felt confused, dismissed, or powerless over your own body, this episode will give you the clarity and confidence to finally take back control.Love,Sarah Ann